CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

30 Min. WOD Prep.

GAMEDAY

Choose either one,

1: Metcon (Time)

“French Throwdown Event 7”

For Time:

30 m Handstand Walk

50 alternating one legged Squats

50 Box Jump Overs 60/50cm

75 Handstand Push Ups

50 Box Jump Overs 60/50cm

50 alternating one legged Squats

30 m Handstand Walk.

Time Cap: 20 Min.

2: Metcon (Time)

“French Throwdown Event 7”

For Time:

30 m Bear Walk

50 Air Squats

50 Box Step Overs 60/50cm

75 Hand Release Push Ups

50 Box Step Overs 60/50cm

50 Air Squats

30 m Bear Walk.

Time Cap: 20 Min.

Lifting Weights

1: Front Squat (1×5)

Every 2 Min

5 @ 30%

5 @ 40%

5 @ 50%

5 @ 60%

5 @ 70%

Superset w/ 10 DB/KB Strict Press (both sides)

2: Tempo Front Squat Complex (10×1)

Every 2:30

1 Tempo FS

2 FS

Only on the first rep of the complex stay at the bottom for 5 sec. Choose weight that is duable for all sets.

~ 70-75%

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